Creatine

Creatine monohydrate may support strength and power, and may also help with brain energy and mood. 1 2

• Daily dose and loading: A daily dose of about 5 grams can build muscle creatine stores over several weeks; loading is optional, not necessary. 3 4
• How it works: Creatine is stored as phosphocreatine, which helps supply energy for demanding work in muscles and the brain. 5 6
• Potential benefits: Evidence discussed includes mood and motivation, possible support after traumatic brain injury, and bone mineral density. Alzheimer’s and Parkinson’s findings are mixed, so creatine should not be treated as preventing or treating those diseases. 7 8 9
• Vegetarian diets: People who avoid meat or other creatine-rich foods may benefit more, since dietary creatine intake is lower. 10